Chicken Salad Wrap

I've been eating lighter lately.  After creating desserts and testing desserts and eating LOTS of desserts, my body is telling me, "lighten up"!  So no desserts for me for a while, low carb or otherwise, not unless I have a place to take it and share any way.   My breakfast is simple, no bread--no nuts. I am finding I really don't need it.  I have my omelet in the morning and that keeps me all morning long.

CHICKEN SALAD WRAP

1 can white Chicken meat (Valley Fresh is gluten free)
1 tbsp (approx. I didn't actually measure) extra virgin olive oil
1 tsp minced garlic
sprinkle with salt and pepper, and thyme.  (I didn't measure, just sprinkled).  Mix well and add some bacon bits.  Place on top of two romaine lettuce leaves.  Top with shredded cheese, wrap and eat.

This is pretty simple and I like it better than with mayonnaise.  I didn't have homemade mayonnaise and I'm really getting tired of the store bought with soybean oil or canola oil.  Actually this doesn't need mayonnaise.  It was pretty flavorful this way I thought.  I didn't enter this into my Mastercook and get a nutrition count, but there's nothing carby in it so I'm not concerned.  This was very satiating along with my rooibos tea with a tsp of coconut oil in it, and a protein shake with kefir and whey protein.  I am very satisfied without feeling heavy, full, and bloated.  I find if I have healthy fats and enough protein, I don't get hungry.  A lot less goes a lot farther.  I don't feel I need to eat for a long time.  Good thing too because I'm spring cleaning on my spring break!  I need the energy.  I even got my downstairs closet cleaned out finally! Yay me!

My Pages

Well, I stumbled on the instructions for how to add pages to your blog, so I am beginning the task of adding pages for each category of my recipes so they will be easier to find.  So far I have Main dishes, Salads Sides and Soups, Breads and Sandwiches, and Sweet Things.  You can find it on the sidebar below My Archive. I will work on more later.  Shew! That took up pretty much my afternoon.  But I'm glad I finally know how to do this so it will be easier for people to browse the categories they want to find recipes.  I will continue to work on it!

Chicken Parmesan Bake and Broccoli with Lemon Garlic Butter

This is what we had for supper tonight.  It was inspired by a post on the Bernstein forum that my mind churning.  For some reason nobody can get into the recipe on the site by that name, and boy that sounded good!  I had planned on having chicken tonight so I figured I could maybe come up with my own anyway, even if I don't know what the recipe spoken of was.  This one turned out so wonderful.  Another keeper for my family anyway.

The steamed broccoli, tossed in lemon garlic butter is one of our favorites that we have often and it complimented the chicken perfectly.

                          Chicken Parmesan Bake

3  large  chicken breast halves without skin -- pounded thin (about 6 oz. breasts)

2  tablespoons  mayonnaise

2  tablespoons  Ranch salad dressing

1/4 cup  parmesan cheese

1/2 teaspoon  garlic powder

1/2 teaspoon  brown mustard

1/2 cup  fiesta blend shredded cheese

Preheat oven to 375 F.  (190 C).  Spray 13 x 9-inch (33 x 23 cm) baking pan with non-stick cooking spray.

Pound chicken breasts thin, and lay in bottom of pan.  In small bowl combine mayonnaise and ranch dressing.  To this add parmesan cheese, garlic powder and brown mustard.  Mix well.  

Spread evenly on top of each chicken breast.  Sprinkle shredded cheese on top of each piece.  Bake 45 minutes or until chicken is done in the center and lightly browned on top.  

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Servings: 3/Per Serving: 335 Calories; 21g Fat (57.4% calories from fat); 34g Protein; 2g Carbohydrate; trace Dietary Fiber; 91mg Cholesterol; 461mg Sodium.  

                    

                  

Broccoli with Lemon and Garlic Butter

1   pound  frozen broccoli flowerets
1/4 cup  butter -- (from grass fed beef if you can get it)
1 teaspoon  minced garlic
1 teaspoon  lemon juice
1/4 teaspoon  lemon grass
1/4 teaspoon  rosemary -- crushed
1/4 teaspoon  garlic powder
1/4 teaspoon  onion powder
1/8 teaspoon  dry mustard
1/8 teaspoon  salt -- (Optional)

Steam broccoli flowerets for 7 to 8 minutes or until crisp tender, and still bright green.  In small saucepan, combine butter, garlic, lemon juice, lemon grass, rosemary, garlic powder, onion powder, dry mustard and salt.  Heat, stirring, until butter is melted.  Drizzle over broccoli and toss.

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4 servings/Per Serving: 137 Calories; 12g Fat (72.0% calories from fat); 4g Protein; 7g Carbohydrate; 3g Dietary Fiber; 31mg Cholesterol; 203mg Sodium.

Results Of The Fermented Fries Experiment

I said I would report back when I ate the next batch of my fermented fries and checked my blood sugar after.

In a word I'M SO DISAPPOINTED!  My blood sugar before eating them was 100.  1 hour after eating 1 cup of the fermented fries along with about 4 oz. of roast beef, my blood sugar was 173.  This was not what I hoped for!  And I am really embarrassed and owe you all an apology for getting people excited about possibly having real french fries.

Well, it was an experiment.  One I was sure would work.  It didn't.  I still don't know why it works for some foods but not others to ferment them and reduce the sugar content.  It worked for the apples, but it didn't work for the potatoes.  Ok, so life goes on.  I've lived for 7 years without potatoes.  I can live without them.  No big deal. It's not something I crave, but nevertheless, I was hoping it would be a help for some who do have a hard time letting go of potatoes.  There may be a way, I don't know, but I guess I have accepted potatoes don't need to be a part of my life.  Ha!  And you know what?  I don't care.  I really don't.  To tell you the truth, I prefer green bean fries to potato fries.

Ok, well, so this was one of my failures.  On to some successes! I'm sorry if I got anyone's hopes up.

One Person Pizza and Fermented Potato Fries

I have two things today to share.  My lunch today...

A one serving size pizza that I just threw together quick, with my coconut microwave bread in mind for a crust, only without a couple ingredients.  It turned out excellent.  I may use this as a flatbread as well for a wrap.  Haven't tried that yet, but it looks flexible enough that it just may work.  I topped it with bbq shredded chicken that we had last night for supper along with my fermented potato fries

These turned out wonderful!  Yes, they are real potatoes.  They were fermented for a week in kefir whey, salt, and spring water.  Very simple.  The starch is removed.  They are very crispy.  Probably more so than normal fries would be because the starch is removed.  Besides being less carbs, they greatly reduced the bad stuff that causes cancer when you heat potatoes too high.  Here is an excerpt about it from here: http://voices.yahoo.com/the-dangers-eating-french-fries-4557839.html...

Dangers of Eating French Fries: They Contain Acrylamides
Recent research has shown that carbohydrates such as potatoes form acrylamides when heated to high temperatures. Acrylamides have been shown to cause cancer in rats and is believed to do the same in humans. Manufacturers of processed foods are currently working to lower acrylamide levels in common foods such as cookies, breads, potato chips, cereals, and other baked goods - all of which have been shown to contain acrylamides. While you can argue that the acrylamides from a single order of French fry potatoes is unlikely to cause problems; remember how much acrylamide you're already getting from processed foods. Oven baking fries is not significantly better since it also produces acrylamides.

So even though you won't get the probiotics from it after heating them, you do get a much healthier french fry.

I was in a hurry last night so unfortunately I can't tell you what impact they had on my blood sugar.  That will have to wait until the next batch, which is in my freezer.  I made up a whole 5 lb. bag at once and then froze them in separate freezer bags.  So now I just have to grab them out of the freezer and wash off with hot water to thaw, dry very well, drizzle with olive oil and sprinkle with seasonings and bake 425 degrees F for about 30 minutes.  Voila! They are real fries.  So tasty!  I am kicking myself for not checking my bg so I can report the results, but I will make them again soon and report.

Here's what I did.  I used one 5 lb. bag, cut into fries, mixed with 1/2 cup kefir whey, 2 tbsps sea salt, cover with spring water.  I put a plate on it to whey it down so the fries would not pop up out of the water.  I covered it tightly.  (I used a crock pot.)  I let it sit for a week.  They turned out perfect.  When you are ready to use them, rinse them well, and dry in a cotton towel very dry. Freeze them in freezer bags if you don't want to use them right away, or cook them immediately.

Here is my pizza crust recipe.  Very quick and easy.  Probably done by others, who knows?  It's basic.

One Person Pizza Crust                      

1 large  egg, beaten
1 tablespoon  coconut flour
2 tablespoons  fiesta blend shredded cheese
dash  salt
onion powder
garlic powder
italian seasoning
water as needed

Preheat oven to 425 F.  In small bowl or cup, combine egg, coconut flour, shredded cheese and salt.  Sprinkle in onion powder garlic powder and italian seasoning. (I didn't measure I just sprinkled it in, maybe 1/2 tsp.)  Mix all together with a fork and add just enough water to get a thick but spreadable consistency.

Place parchment paper on a one-person serving size pizza pan, or 8-inch square pan.  Spray with non-stick cooking spray.  Drop out dough onto parchment paper.  Cover with plastic wrap sprayed with non-stick cooking spray and press all around with fingers until it is spread out evenly.

Bake crust 10 to 15 minutes or until just done but not browned.  Spread toppings of your choice and bake for another 10 to 15 minutes or until cheese is melted to your liking.

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4 Slices/Per Slice: 36 Calories; 2g Fat (59.8% calories from fat); 2g Protein; 1g Carbohydrate; 1g Dietary Fiber; 55mg Cholesterol; 37mg Sodium.  Exchanges: 0 Lean Meat; 0 Fat.

Nachos

I haven't been blogging much lately.  Just been too busy with, well you know... life.  But, yeah, we're still eating, and I'm cooking and baking and recipe testing.  In fact I'm doing a little too much recipe testing, because I'm eating way more than I'm needing to eat because it all has to get eaten.  We're all on different diets here.  Hubby is on Weight Watchers and my son is on salt-restricted, low oxylate because of kidney stones.  Try to make a menu for the week for a family with all those differences!  It just doesn't happen sometimes.  I cook low carb.  They take away or add to what they want for themselves out of that.

I made these nachos out of the Cracker or Cereal Mix I did a video of some time ago.  I just added some Nacho Cheddar popcorn seasoning to the mix for some nacho cheese flavor.  They turned out pretty good.  My hubby enjoyed them also, but couldn't have too many because he's on WW.  Too bad.  *snicker*  I have to tease him.  When I'm eating my rich cream pies, which just don't fit in a low fat diet, I say, "sorry sweetie, not on WW" with a smile.  Maybe I'll convince him yet that low carb is great.  I don't know.  To each his own.

So anyway, if you need a salty snack, or just want something light, nutritious, and munchy and crunchy and aren't hungry for a whole meal, this is pretty good.

1 serving: 
77 calories
3 g protein
6 g fat
3 g fiber
0 g net carbs

Oh my! Apple Pie!

Yes, that pie has real apples!  And it's low carb!  How can this be?  This has been an experiment.  I fermented apples in kefir whey, which uses up all the sugar in them.  Then I added my own spices and sweeteners to the sugarless apples.  I am glad to report I found a way to have my apple pie and eat it too!  YES!  I do miss apples. Especially in the Fall when all the best apples come out.  Around here there are lots of apple orchards, and friends with apple trees giving away yummy apples and I have to turn them away.  NO LONGER!

My experiment was a success as far as how this affects my blood sugar. Today I ate a piece.  Here were my results...
Before: 101 mg/dl
1 hr. after: 117 mg/dl
2 hrs. after: 100 mg/dl

My bg has been higher than I like lately because I've been fighting off first a UTI, and then a respiratory virus.  Everything has been raising me too high, so this was really good.

I will post the recipe as soon as I tweak it some.  The crust is made of almond flour with a small amount of coconut flour.  This pie was not sweet enough. I should have thought to use twice the amount of sweetener since the apples themselves were no longer sweet.  It has a nice unique flavor with the fermented apples.  People will ask you, "What is in that?"  Ha ha.  It can be your little secret.  The apples were crisper than normal in a pie, so I think I will slice them thinner next time, and perhaps cook them somewhat before adding to the pie.

I'm very very excited!  Apple pie, apple cake, apple crisp... all back in my life again!!!  I've done the zucchini pie, etc. and it is good, but it's not apples.  This is apples.

Orange Chicken and Broccoli

This is what we had last night.  It was a very simple dish.  I haven't been feeling too well since picking up a cold or flu virus this week. I've been thinking a lot about different orange dishes.  I've been dreaming about orange bread and orange cake, but then decided to do an orange chicken dish.  This turned out really good.  In fact my hubby informed me he wants this at least once a week now.

I guess the whole orange thing was because of a UTI I had for a couple weeks, and found out that soda pop was a big no no when you're trying to get over one.  I happened to have just bought a 12 pack of Diet Rite Pure Zero Tangerine soda.  I don't normally even drink soda. It's a very occasional thing for me to ever get some.  But since I really should not drink it, I was brainstorming how I could use it.  This was one way I used it.  But I still want to try an orange bread or cake or something!  That may be in the future.

ORANGE CHICKEN AND BROCCOLI

4 boneless skinless chicken breast halves

15 ounces  Diet Rite Pure Zero Tangerine Soda

1 teaspoon  garlic powder

1 teaspoon  onion powder

1/2 teaspoon  salt -- (or to taste)

1/8 teaspoon  pepper

                        Orange Sauce

Liquid from crockpot -- (all the soda and broth remaining when you remove the chicken)

2 1/2 tablespoons  soy sauce

1/4 cup  Brown Sugar Twin

liquid sucralose -- to equal 1/4 cup sugar

1 tablespoon  apple cider vinegar

1 tablespoon  grated orange peel

1/4 teaspoon  ginger

1 teaspoon  minced garlic

1/4 teaspoon  red pepper flakes

2 tablespoons  cornstarch (you can use small amount of xanthan gum for less carbs, if you like.  I happen to find the sliminess disgusting, and it takes away flavor.  I prefer the 4 g added carbs per serving.  I did not experiment with xanthan gum so I don't know what amount would work.  Start out very small, 1/8 tsp. and go from there.) 

                            

14 ounces  frozen broccoli flowerets -- steamed lightly, about 7 minutes.

Place chicken breasts in crockpot.  Sprinkle all with salt, pepper, garlic powder, and onion powder. Pour soda over all. Cover and cook on high for 2 to 3 hours.

Remove chicken from crockpot and cut into strips or chunks.  Pour all liquid into medium saucepan and place chicken back into crockpot to keep warm.  

In saucepan with liquid, add soy sauce, Brown Sugar Twin, liquid sucralose, apple cider vinegar, orang peel, ginger, and minced garlic.  Bring to a boil. 

Mix cornstarch into 1/4 cup cold water and pour into hot liquid while whisking.  Stir and simmer until mixture is thickened.  (If using xanthan gum you'll need to sprinkle it in gradually and whisk vigorously.  If you end up with lumps, just place in a bullet blender and blend and add back to pan.)

Mix steamed broccoli and chicken pieces together and pour sauce over all and toss together.  Serve with cauli-rice if desired.

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4 Servings/Per Serving: 188 Calories; 2g Fat (8.8% calories from fat); 31g Protein; 12g Carbohydrate; 3g Dietary Fiber/9 g net carbs

VALENTINE'S DAY CHOCOLATE FUDGE, LC, GF

Need a great low carb treat idea for someone special for Valentine's day?  This is a simple recipe for fudge.  Using my sweetened condensed milk substitute, this came out very rich, chocolatey and wonderful!  It is not a hard fudge.  It's soft and has to be refrigerated, but it's fudge, trust me!  And it tastes like fudge.

I made this in a heart shaped cake pan, and used parchment paper in the bottom thinking I could scrape around the edges after it chilled and turn it out on a plate, but that did not work.  So skip the parchment paper if you're wanting to do that.  It would have been better to line my pan with saran wrap perhaps, and then be able to lift it out.  But it was nice in the pan.  It still tasted great!

Decorate yours with some low carb icing to write on it that romantic message to your low carbing loved one you want to impress.

VALENTINE'S DAY CHOCOLATE FUDGE

Sweetened Condensed Milk Substitute (for 1-14 oz. can)
2  cans Nestle Table Cream (Nestle Media Crema-Mexican section of Walmart)
1/2 cup xylitol or powdered erythritol (granular will make it come out grainy)
12 packets Truvia

3  squares  unsweetened baking chocolate -- (3 oz)
1/4 cup  coconut oil
8 drops  liquid sucralose -- (to equal 1/4 cup Splenda Granular) (optional, for greater sweetness)
1 teaspoon  vanilla extract

Spray 8 x 8-inch square pan (or heart shaped cake pan) with non-stick cooking spray.

In a medium heavy sauce pan, mix sweetened condensed milk substitute, unsweetened chocolate, coconut oil, and liquid sucralose, if using (if you want it sweeter).  Stir constantly and bring to boil.  Stir in vanilla. Turn heat to simmer and stir for 1 minute more until smooth, creamy, and thick.

Pour into pan and cool.  Refrigerate.  It should be completely chilled before eating. This is a soft fudge.  Store in refrigerator.
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16 Servings/Per Serving: 145 Calories; 13g Fat (77.1% calories from fat); 1g Protein; 8g Carbohydrate; 7g Dietary Fiber

NOTES : 1 g net carbs per piece

Kale Chips - OH MY!

These were surprisingly and incredibly delicious!  This is not my creation, it is from a youtube channel I discovered of Dani Spies.  I don't know all that much else about her or what she's about, but I am really glad to find her video on Kale Chips.  I'll probably do some more checking out of her stuff.

Here's mine this morning that I made for a potluck.  It drew a lot of attention and several asked for the recipe, which I printed out and brought with me, cuz I knew people would be curious.

What an incredibly health snack! What a great way to get your veggies, your calcium, your omega 3s, and all the other goodness you get from kale!  Next time I will make bigger pieces, however, because they shrink quite a bit when they come out of the oven. They are crunchy, they are salty, they have that taste and feel you look for in a salty type snack.  They are easy to make.

So here is Dani's video that I know you'll all love and you'll want to do this, even if you never have eaten kale before, which I never did.  Oh well, I think I tried it once in a salad and spit it out and threw it away.  But I loved this!

Mini Flourless Chocolate Cake

This was a spur of the moment result of a chocolate craving.  I think I've had too many good low carb sweets lately with all my experimenting and creating and probably need to lay off the desserts!  But this was my last indulgence before I got back to some strict carb counting ok?  It is flourless... that is no nut flours, coconut flours, or any flours.  The only "flour" is the cocoa.  It's soft and very cake-like.  It's very chocolate.  I don't think I had enough sweetener in it though, so I think next time I make it I'll add a couple more packets of Truvia or some erythritol. In the recipe I have the amount I used, so you may want to taste the batter and sweeten to your taste.  It was more semi-sweet.  

In the middle I have Walden Farms caramel syrup.  I liked it, but next time I think I might try it with a peanut butter filling.  I actually made it in my microwaveable egg muffin container.  It worked perfectly.  Just the right size and shape.  You can get them at Walmart.  

Well, I've learned that when I have any cravings, it's usually because I've been eating too many carbs and too many sweets, even though they are sugar-free sweets.  So I know craving sweets is something I'm going to have to withdraw myself from for a time.  When I'm staying in my carb count, I do not get hungry, I do not crave anything, and I don't gain weight.  I've been over-doing the low carb foods and desserts lately and not counting actually how many carbs I'm eating at each meal, not to mention desserts and snacks! Every since Christmas I guess.  I need to back off for a time!  But Valentine's day is coming!  I have a fudge video to make!  Oh me oh my!  Ok, after my fudge video I'm done. 

MINI FLOURLESS CHOCOLATE CAKE                      

1/4  cup  cocoa powder

1/4  teaspoon  baking powder

1/8  teaspoon  salt

6  packets  Truvia (or 1/4 cup equivilant)

1  large  egg

1  tablespoon  vanilla flavored sugar free syrup -- (Torani or DaVinci)

1  tablespoon  coconut oil -- melted

                        Glaze

2  tablespoons  heavy cream

2  packets  Truvia

2  squares  Lindt 85% Cocoa bar -- chopped, *see Note

1  tablespoon  Walden Farms caramel sauce

In a small bowl, such as a cereal bowl, mix together cocoa powder, baking powder, salt, and Truvia.  Make a well in the middle and add egg, vanilla syrup, and melted coconut oil. Stir together.

Place in microwave on high for approximately 1 minute and 40 seconds, time will vary according to your microwave.  Make sure it is cooked in the middle on the bottom to be done.  

Glaze:  Place heavy cream and Truvia in a small microwave container and microwave for 20 seconds or until it starts to boil.  Place chopped chocolate in cream and stir continuously until melted and thickens.  It will not get real thick. It will be like a hot fudge icecream topping.  

When cake is cooled, with a sharp sarated knife slice in half to make two layers.  On the bottom layer spread 1 to 2 tbsp of caramel sauce.  Place top layer on top and pour the chocolate glaze over all spreading around the sides.  Yeah, it's sloppy but oh so good!  I had some of the glaze left over.  I didn't need it all.  

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2 Servings/Per Serving: 229 Calories; 21g Fat (73.2% calories from fat); 7g Protein; 10g Carbohydrate; 5g Dietary Fiber  (5 g. net carbs)

*NOTE : Lindt 85% cocoa bar does not contain any gluten products but Lindt states that though they use the most stringent cleaning methods their products are made on the same product line as those containing malt barley.  Because of this they cannot guarantee their chocolate is gluten free.  

Triglycerides in Women and Stroke Risk

Thought this article was interesting this morning from Science Daily:

http://www.sciencedaily.com/releases/2012/02/120202164536.htm

Postmenopausal women may be at higher risk of having a stroke than they think. A new study by researchers at NYU Langone Medical Center and colleagues found that traditional risk factors for stroke -- such as high cholesterol -- are not as accurate at predicting risk in postmenopausal women as previously thought. Instead, researchers say doctors should refocus their attention on triglyceride levels to determine which women are at highest risk of suffering a devastating and potentially fatal cardiovascular event.

Worth reading the whole article.  One thing that happened to me since I began low carbing is that my triglycerides went way down and my HDL went way up.  My LDL was too high (according to medical standards) but when I pressed the doctor about what kind my LDL was she told me my small particle LDL was very good.  In spite of this she wanted me on cholesterol lowering drugs.  No thank you!  I think my cholesterol is just fine thank you, and I don't need to take something that has the potential to cause dementia, muscle damage, liver damage, etc. just so my numbers can look good in their records.

There is so much misinformation out there regarding this stuff!  Do your research people!  If all you have for information is what you see in the news media, that's not going to help you.

Chicken Coconut Flour Pizza Crust

Pizza pizza pizza, we all love pizza!  In my family we do.  We have to have pizza.  For every type of diet I've ever been on in my life, I have always come up with a way to have my pizza.  Life just is not fun without pizza.  I tried another way to have a low carb, gluten free pizza crust that turned out to be pretty good.  I usually made myself a low carb pizza and a regular wheat crust for my family, since they so far have not joined me on my low carb journey.  But when I made this one I made it for all of us, and they loved it.  So it is non-low carb, gluten loving people approved, just so ya know.

unbaked crust

baked crust

finished product

I've made a chicken crusted pizza a couple different ways in the past, but this one was different.  It was made with canned chicken, precooked. Very simple to do if you have a food processor.

CHICKEN COCONUT FLOUR PIZZA CRUST                      

25 ounces  valley Fresh 100% Natural Chicken Breast -- (2 12.5 oz cans)
2  tablespoons  coconut flour
4  large  eggs
2  tablespoons  kefir  (or cream)
1  teaspoon  garlic powder
1  teaspoon  onion powder
1  teaspoon  italian seasoning

Preheat oven to 400 degrees F.  Place chicken, coconut flour, eggs, kefir, garlic powder, onion powder, and Italian seasoning in food processor.  Process until well purreed.

Place parchment paper on two 12-inch pizza pans.  Spray with non-stick cooking spray.  Spread half of chicken mixture onto each pan.  This is easiest if you spray a piece of plastic wrap with non-stick spray and place on top and spread with your hands.

Bake for 15 minutes.  Remove from oven and spread toppings of your choice on crust.  Bake for another 15 to 20 minutes or until cheese is bubbly.

Yield:
  "2 pizzas"
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16 Servings/Per Serving: 79 Calories; 3g Fat (35.5% calories from fat); 11g Protein; 1g Carbohydrate; trace Dietary Fiber;

New Facebook page

I recently started a new facebook page for my blog: https://www.facebook.com/ginnyslowcarbkitchen

I am still learning the settings, and have not done much with it, but am working on it. Unfortunately, I am not real tech savvy and am having trouble figuring out how to add the code on my blog permanently for people to see and get to it from here.  I have done websites, used html, etc. but blogger is tricky for me to figure out how to use.  I can't just add html code where I want, and don't know how to do this.  Anyone that can help, it would be appreciated!  I haven't had the time to search it out and read forums, or whatever to find out how.  I tried their help which was no help.  So hopefully will get this figure out soon.

Ham and Cheese English Muffin Sandwich

I tried Jennifer's english muffin today.  Boy was it good!  Yes, definitely a break through!  She is a genius when it comes to these things.

This tastes, feels, butters, and looks like an English muffin from the old days.  I may even try them on my husband.  He loves his English muffins every day... several times a day, for breakfast lunch and dinner.

Here is what they looked like before toasting, right out of the microwave:

Looks like an English muffin doesn't it?  :)  Yep, and I liked that it was soft the texture was great.  I am thinking they would make a great hamburger bun also, untoasted even.  Either way, I like them.  They toast so nice and are crispy, like real toast and butter like real English muffins.  Well, they are "real" English muffins, and better, in my book, than the store bought wheat kind any day.  Thanks Jen for another great one!!  I had to share my review of them.  Too good not to.

Made a really nice ham and provolone cheese sandwich today for my lunch...

I think they'd be great for mini pizzas.  I think that may have to be the next thing I use them for.  It's going to be my breakfast tomorrow morning with egg, bacon and cheese.

Recipe on Jennifer's blog: http://low-carb-news.blogspot.com/2012/01/english-muffin-really-gf.html

Browned Butter Squash

This is not a super low carb side dish, for those of us following Dr. Bernstein's 6-12-12, but it is a low carb, gluten free side dish.  It's wonderful for special occasions or a holiday dinner especially.

It especially went very well with our turkey meatloaf we had for supper tonight.

The browned butter, the seasonings, all just worked together very well for a wonderful taste sensation.



                   
Browned Butter Squash

1/4      cup  butter
3 1/2   cups  butternut squash -- diced
1 1/2   cups  zucchini squash -- diced
1/4      large  onion -- sliced thin
1         tablespoon  Brown Sugar Twin
1/2      teaspoon  sage
1/2      teaspoon  thyme
1/2      teaspoon  rosemary
1/2      teaspoon  salt
1/8      teaspoon  pepper

Have all of your ingredients nearby and ready to place in the pan.  Place butter in large non-stick saute pan.  Melt butter and continue to heat while swirling until butter just begins to turn brown.  It can burn very quickly so you need to watch it closely.

As soon as the butter is browned, dump in butternut squash, zucchini squash, and onion slices.  Stir together.  Sprinkle over all, Brown Sugar Twin, sage, thyme, rosemary, salt and pepper.  Stir all together well, coating all with the butter in the pan.

Cover, reduce heat to medium low, and cook for 8 to 10 minutes.  Uncover and stir.  Cover and let cook about 5 minutes longer.  Check for tenderness, cover and cook a couple minutes longer. About every 2 minutes or so stir, until vegetables are the tenderness you prefer.  The time it takes will depend on how tender you like them.  It took me around 15 min. altogether.  When they are about done, uncover and let cook about 3 minutes on medium heat, to let them brown on the bottom.

check bottom to see if they are nicely browned and pour out into a serving bowl.

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5 Servings/Per Serving: 134 Calories; 9g Fat (58.7% calories from fat); 2g Protein; 13g Carbohydrate; 2g Dietary Fiber;

Lemon Muffins with Lemon Frosting

I know I haven't posted for a while.  I've had some issues to deal with lately. I'm recovering from losing most of my recipes in a software crash.  That's right, my MasterCook software for some unknown reason got totally wiped out.  I shut down my computer one night and saw that I had forgotten to close my MasterCook so it was forced to close and my computer shut down.  I thought nothing of it.  But when I went to open it the next day I found everything in it had been wiped out.  No recipe books, nutrition info, or any other information that was in there was there.  It was an empty shell.  All was gone.  I had a bit of a meltdown you might say.  I couldn't bring myself to think about recipes for a week.  I had to unstress and get my perspective in order.  But recipes continued going through my head and I continued to cook none-the-less.

I finally got my new software installed and now I'm in the tedious process of trying to find any of the recipes I lost on my blog, on forums, wherever I may find them, to add once again to my new MasterCook.  It's especially frustrating since I'm in the process of writing my cookbook for volume 3 of Low Carbing Among Friends, and I could not continue until I got my recipes in there, with nutrition info.  That means adding again all the products and ingredients I use into the ingredient list which is also a tedious process.

However.  I did make some headway today, and I should move right along now with the newest recipes I've recently done.  I've done several things lately, like low carb gluten free "noodles", cannelloni, Mexican tortilla pie, all low carb and gluten free.  But those will be in Vol. 3 of the book.

Last night I made some lemon muffins that have been churning in my brain lately, and they came out pretty good.  This is a versatile recipe that can be used with variations.  You can use your imagination.  It also uses Jennifer Eloff's Splendid Gluten Free Bake Mix which is also in Volume 1 of Low Carbing Among Friends along with her wonderful recipes.

These rose so nice...

They were not flat like so often low carb muffins can be.  They have a wonderful lemony flavor.  I would have added poppy seeds if I had had them, but you can do that if you like.


    Lemon Muffins with Lemon Frosting

1 cup  Jennifer's Gluten Free Bake Mix
1 cup  flaxseed meal, golden (you can use brown if you like, I prefer the taste of     golden)
1 tablespoon  baking powder
12 packets  Truvia -- or 1/2 cup equivalent
1 teaspoon  lemon peel
1/4 teaspoon  salt
1 teaspoon  lemon extract
1/2 cup  Torani Vanilla flavored sugar free syrup
1/4 cup  coconut oil, melted
4 large  eggs, beaten
    Lemon Frosting
3 ounces  cream cheese -- softened
3 tablespoons  butter -- softened
1/3 cup  powdered sugar substitute
2 tablespoons  lemon juice
1/2 teaspoon  lemon extract

Muffins:  Preheat oven to 400 F.  Spray 12 muffin tins with non-stick cooking spray.  In a medium sized mixing bowl, stir together bake mix, flaxseed meal, baking powder, truvia, lemon peel, and salt.  Make a well in the middle of dry ingredients and add lemon extract, vanilla sugar free syrup, coconut oil, and eggs.  Mix together well.  Bake for 18 to 20 minutes or until lightly browned.  Remove from tins onto a wire rack to cool completely.

Frosting:  In a small bowl, add cream cheese, butter, powdered sugar substitute, lemon juice, and lemon extract.  Beat with electric beater until smooth and creamy.  Frost each cooled muffin.

Variations:  Add poppy seeds for lemon poppy seed muffins.  Add dried cranberries for lemon cranberry muffins.  In place of lemon peel and lemon extract in muffins use orange peel and orange extract for orange muffins.  Use orange extract in frosting in place lemon extract and skip the lemon juice.

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12 servings/Per Serving: 207 Calories; 17g Fat (72.6% calories from fat); 6g Protein; 9g Carbohydrate; 5g Dietary Fiber

My Eye Exam Surprise Today and Seco-De-Pollo

Wow!  I have not been to the eye doctor for an exam and especially a diabetic checkup since 2008.  I had no idea it had been that long.  I just kept putting it off and forgetting.  Today I finally got in there and had my eyes examined thinking they were probably going to be worse and I'd need a stronger prescription.  I'm nearsighted.  To my surprise, my eyes have improved!!!!  I'm less nearsighted than I was.

 I have no idea what to credit that to.  Lowcarbing?  Going wheatless?  I haven't done anything else different other than that.  Does this just happen sometimes?  I have no idea.  Supplements I'm taking maybe?  It would be nice if I could pin it down to something so I know what I'm doing right.  Maybe all of the above?  I don't know.  I'm just happy that my eyesight is improving.

I was diagnosed with diabetes in 2005 and have been low carbing the Dr. Bernstein way since then.  I went wheat free a year ago.  I'm taking Codliver oil, Vit. D, B-complex, inositol, benfotiamine, magnesium, and Insulow every day, plus my daily kefir.  I guess I'll just keep doing what I'm doing.  Won't that be nice if my eyes continue to improve.  No signs of retinopathy, or any other problems.  My eyes look A-OK.  This in spite of the fact my A1C has creeped up each year.  After being initially diagnosed I brought it down to 5.7 by lowcarb and exercise.  Over the years it has creeped up to 5.9, which I'm not happy with, but the doctor thinks is wonderful and won't give me anything because she's afraid of me going too low.  *Sigh*

So it is a mystery to me that my eyesight has improved, and I don't know that I'll be able to understand what made it improve. I'm just thankful it has.  I wish I could tell everyone, "Do what I'm doing and your eyes will improve".  But I don't know what I'm doing that is making them improve.

So with that, I'd like to introduce a video that is not by me, but one that caught my eye and I tried it last night.  Only hers looks so easy.  Mainly because she has a sharp knife to cut her chicken with so she didn't wrestle with it like I did.  I really need to get some new kitchen knives!  On my wishlist.  It's called "seco-de-pollo".  I also can't rate it because I did not have all the seasonings and ingredients she used and used my own which did not come out so well.  Also, I like only chicken breast, and I don't care for the dark meat.  This uses legs and thigh meat.  So if you are a fan of the dark meat I think you'll like this recipe.  Hers looks so wonderful!  She puts it on rice.  You could put it over cauli-rice.



I intend to try this again using chicken breast and her seasonings, minus half the salt she uses.  So in spite of my Just-ok results last night, I am posting this because mine was not hers and hers looks wonderful and I think you'll like it.

Tabbouleh, Pesto, or Tabbouleh Pesto?

I wanted a pesto sauce, usually made with basil leaves.  You cannot get two cups of fresh basil anywhere I know of around here unless you grow your own, which I have tried and failed at.  I don't have a green thumb.  People tell me it's easy to grow.  They don't know me.

So then I was thinking of Tabbouleh, which is made from parsley, vegetables, mint and lemon juice usually and served with wheat bulgar.  I went back and forth in my mind until I finally concluded I wouldn't be happy unless I came up with a Tabbesto, or Pestabbouleh, or something like that.  I'm just not sure what to call it, but it was good.  That's what counts.

So call it what you like, but try it.  If you want it more "saucy" like a pesto you could run it in your food processor.  I just chopped the parsley with a knife roughly and added the rest. 

                      

                             Tabbouleh Pesto

2  cups  Italian parsley, chopped roughly

3/4 cup  parmesan cheese

3/4 cup  extra virgin olive oil

1/4 cup  sunflower seeds, roasted and salted, chopped

1 tablespoon  minced garlic

Salt and pepper to taste

Mix all ingredients, stirring together well.  Store in fridge to use.

Description:

  "A cross between Tabbouleh and Pesto to use with zucchini pasta, or cauli-rice, or spaghetti squash for a great mid-eastern salad"

Yield:

  "2 cups"

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(4 servings)Per Serving: 492 Calories; 50g Fat (88.8% calories from fat); 9g Protein; 5g Carbohydrate; 2g Dietary Fiber

                     
Mideastern Zucchini Pasta Salad

2  medium  zucchini, made into sphagetti "pasta" noodles with a spiral slicer, or if you don't have one sliced into noodles with a vegetable peeler
1  cup  Tabbouleh Pesto,  *see above
5  ounces  cherry tomatoes, cut into fourths
4  green onions, chopped


1. Squeeze as much water as you can get out of the zucchini pasta by putting it in a cotton towel and twisting and sqeezing until you get as much out as you can.  Or you can salt it and let it sit in a strainer for a while until the water comes out.  I prefer the first way, since it is quicker and doesn't add salt.  Both ways gets about as much out.

2. Mix zucchini pasta together with Tabbouleh Pesto, tomatoes, and green onions.  Toss together well and serve.  Add some more parmesan or feta cheese if you desire.

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(4 servings) Per Serving: 271 Calories; 25g Fat (80.1% calories from fat); 6g Protein; 8g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 8mg Sodium.  Exchanges: 1 Vegetable.

Serving Ideas : Try this with cauli-rice instead of zucchini pasta, or spaghetti squash

Cinnamon Cranberry Coconut Crunch Cereal

I don't eat cold cereal that often, but now and then I like it.  I actually like it more for a snack or a light supper than I do for breakfast.  I did not figure out all the nutrition information for this particular mix here, because I just threw it together without measuring.  The cereal flakes come from my "Easy Cracker/Cereal" mix.  I used 3 servings of that, which is 2 TBS each with a tsp of cinnamon and about 1/2 to 1 Tbsp of Vanilla Torani Sugar Free Syrup in place of water.  Watch it in the microwave because it can burn quickly.  Microwave it for 50 to 60 seconds or until done all the way through.  When it cools it should be crispy.  After it cools break it up into "flakes".

I used dried cranberries that I dried myself in my oven since you cannot find dried cranberries at the store here that are sugar-free.  You can find a good recipe for them here. They can be used in so many ways that it's nice to buy up cranberries when you can get them and stick in your freezer and dry some to keep on hand for muffins, breads, cookies, or cereal, etc.  Sad that you can only get cranberries once a year but when I can get them I get several bags to freeze.  It's really not hard to do your own.  You control what goes into it then.

I also used organic coconut chips, available in your local health food store most likely or online.  I never tried them before but they looked interesting and a good addition to this mix.  If you can't find them use unsweetened shredded coconut instead.

Last but not least I chopped some walnuts to complete the mix.  All very healthy ingredients, full of omega 3's, fiber, vitamins, and filling as well, unlike most dry cereals that you have to have about 3 bowl-fulls to feel like you had anything substantial!  This is one reason I never ate cold cereal for breakfast.  The cereal flakes have zero net carbs because they are high enough in fiber to cancel out the carbs.  You can use So Delicious unsweetened coconut milk in place of milk, and sprinkle a couple packets of Truvia over all.

Happy eating! :)